Your body is a machine and, like any other machine, it requires specific things to function properly.
While there are definitely days where I eat unhealthy -I love ice cream, cupcakes and the occasional handful of BBQ chips-, the majority of my diet consists of whole foods, fresh foods and foods that are nutrient dense (energy dense like whole wheat pasta is important too, but I focus mostly on nutrient density) and I drink a lot of water.
Here are some staples of my diet:
- Greek Yogurt – My all time favorite is Fage. It’s high in protein, low in carb and goes perfect with some honey and berries.
- Milk/Chocolate Milk – High protein, high carbohydrate, great rehydrator. Chocolate milk has been shown to boost recovery, which is a huge part of training, because the better you recover, the better you can perform!
- Oats – Oats are an amazing fuel source! A 1/2 cup of oats has 32 grams of complex carbohydrates which digest slowly and provide sustained release of energy, which is perfect for endurance athletes. I eat it as oatmeal or make my own granola to eat with the greek yogurt.
- Veggies – Lots of them!
Kale and spinach in smoothies, creamed, sautéed, mixed into mashed potatoes, or a lasagna, carrots and sweet potatoes, which are a great source of Vitamin A and beets, which have shown to increase exercise capacity by increasing time-to-exhaustion. The nitrates in beets increase the size of blood vessels to allow more oxygen flow.
- Fruit – Berries -lots of berries, watermelon, bananas, pineapple, apples, oranges, coconut water. Fruit gives you carbohydrates, vitamins, antioxidants, hydration and is a great way to add some flavor to your day in a natural, lower-calorie way.
- Blackstrap Molasses – I typically don’t eat a lot of red meat and like many woman tend to run low on iron.
Blackstrap molasses is a great source of iron, which helps increase the flow of oxygen through your body. It’s also a source of potassium, calcium and magnesium, all things athletes need. I put some in my coffee, oatmeal and smoothies.
Endurance Athlete Nutrition Guidelines:
You can be perfectly trained for an endurance event like an ironman, half ironman, marathon or ultra, but if your nutrition is off, your race is likely to be off too, especially if you’re like me and spend a lot of time out on the course. [Read More]
After years of avoiding the kitchen, I started embracing sustainability and with that came a love for simple, and as much as possible local and organic home-cooking. I discovered that food doesn’t have to be complicated to be delicious and that simpler is often better. More recently I’ve started focusing on ways to create quick, easy and nutrient dense meals to meet busy athletes needs. [Read more and check out my recipes!]
All of my recipes are my own creations or simplified versions of the recipes I have acquired over the years from my mom, online recipe sources or from the many cookbooks I own. Whenever possible, I link my recipes to the originals and you can also check out the “The Books” for links and descriptions to some of my favorite books, blogs and websites.
Where to eat
I’m so excited to add a restaurant review section to my blog! While I’m by no means an expert, I have traveled all over the world and eaten in many restaurants and I’d like to think I have a pretty good sense of taste. Check out some of my favorite DC Metro Area restaurants, Curacao restaurants and more coming soon!
Disclaimer: Any information offered in this blog is personal and based on my own experiences. While the information comes from valid sources, it should not be used as a replacement for professional medical care and advice. When I provide health & fitness coaching, I provide clients with basic nutrition guidelines and as needed consult with or refer clients to a physician, nutritionist and/or dietician.